Waffle vs. Egg white — In-Depth Nutrition Comparison
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Differences between waffle and egg whites
- Egg whites contain less selenium, iron, phosphorus, calcium, vitamin B1, vitamin B3, and manganese than waffle.
- Waffle's daily need coverage for selenium is 48% higher.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of waffle is 76.
The food types used in this comparison are Waffles, plain, prepared from recipe and Egg, white, raw, fresh.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +72.7% |
| Contains more CalciumCalcium | +3542.9% |
| Contains more IronIron | +2787.5% |
| Contains more CopperCopper | +169.6% |
| Contains more ZincZinc | +2166.7% |
| Contains more PhosphorusPhosphorus | +1166.7% |
| Contains more ManganeseManganese | +2309.1% |
| Contains more SeleniumSelenium | +131% |
| Contains less SodiumSodium | -67.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +6475% |
| Contains more Vitamin B3Vitamin B3 | +1874.3% |
| Contains more Vitamin B5Vitamin B5 | +155.3% |
| Contains more Vitamin B6Vitamin B6 | +1020% |
| Contains more Vitamin B12Vitamin B12 | +177.8% |
| Contains more FolateFolate | +1050% |
| Contains more Vitamin B2Vitamin B2 | +26.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 20µg | 48% |
| Polyunsaturated fat | 6.785g | 0g | 45% |
| Iron | 2.31mg | 0.08mg | 28% |
| Phosphorus | 190mg | 15mg | 25% |
| Calcium | 255mg | 7mg | 25% |
| Cholesterol | 69mg | 0mg | 23% |
| Vitamin B1 | 0.263mg | 0.004mg | 22% |
| Fats | 14.1g | 0.17g | 21% |
| Sodium | 511mg | 166mg | 15% |
| Saturated fat | 2.866g | 0g | 13% |
| Calories | 291kcal | 52kcal | 12% |
| Vitamin B3 | 2.073mg | 0.105mg | 12% |
| Manganese | 0.265mg | 0.011mg | 11% |
| Carbs | 32.9g | 0.73g | 11% |
| Folate | 46µg | 4µg | 11% |
| Monounsaturated fat | 3.521g | 0g | 9% |
| Vitamin A | 65µg | 0µg | 7% |
| Vitamin B2 | 0.347mg | 0.439mg | 7% |
| Vitamin B12 | 0.25µg | 0.09µg | 7% |
| Zinc | 0.68mg | 0.03mg | 6% |
| Protein | 7.9g | 10.9g | 6% |
| Vitamin B5 | 0.485mg | 0.19mg | 6% |
| Copper | 0.062mg | 0.023mg | 4% |
| Vitamin B6 | 0.056mg | 0.005mg | 4% |
| Magnesium | 19mg | 11mg | 2% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 0.73g | N/A |
| Potassium | 159mg | 163mg | 0% |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.099mg | 0.125mg | 0% |
| Threonine | 0.289mg | 0.449mg | 0% |
| Isoleucine | 0.362mg | 0.661mg | 0% |
| Leucine | 0.63mg | 1.016mg | 0% |
| Lysine | 0.384mg | 0.806mg | 0% |
| Methionine | 0.179mg | 0.399mg | 0% |
| Phenylalanine | 0.395mg | 0.686mg | 0% |
| Valine | 0.409mg | 0.809mg | 0% |
| Histidine | 0.187mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +8194.1% |
| Contains more CarbsCarbs | +4406.8% |
| Contains more OtherOther | +392.1% |
| Contains more ProteinProtein | +38% |
| Contains more WaterWater | +108.5% |
